Stability Ball Butt Buster
Prone glute lift over a stability ball — direct glute work in the unique prone-on-ball position.
Level: Foundation
Primary: Glutes
Secondary: Hamstrings
Movement: Isolation
Tags: Balance / Stability
Type: Light Activity
Equipment: Stability Ball
Sports: Golf Gymnastics Swimming
Target muscles
The gluteus maximus drives the lift. The hamstrings co-contract. The trunk stabilizes against the ball.
How to perform
Setup
Kneel behind the stability ball. Drape the lower abdomen and hips over it.
Execution
Keeping the knees together, lift both heels toward the ceiling by squeezing the glutes. Lower slowly.
Common mistakes
- Hyperextending the lower back.
- Cutting the range.
- Bouncing.
- Letting the knees flare.
- Going too fast.
Progressions and regressions
Regress to floor glute work. To progress, work pause reps, add ankle weights.
Programming notes
Glute isolation. 3 sets of 10-15 reps, twice a week.
